Mini-Bulks and Cardio:Math/Procedure?
Posted: Fri Jun 05, 2020 2:50 pm
Stupid Question time: How to make the extra "free food" work for me?
I'm pretty well read on evidence/research based lifting/fitness, but, I have a stupid question that I've never fully understood and have seen EXPLICITLY explained...links or help would be welcomed.
If one does a mini-bulk (200-300 cal. over maintenance) getting extra nutrients into them, and does cardio (or lifting) to burn off 1. Some in a mini-bulk. 2. All of the extra calories
in a cut, is there a time "window"?:
Do we simply wait 2 to 4 hrs. to allow full digestion first? Do fasted cardio lst thing before eating "using up "yesterdays" surplus, what? Should I bulk to a point 200-300 calories above whatever caloric count I burn off doing cardio? Just be sure that my caloric intake ends up being 200-300 calories over maintenance AFTER whatever I burn off from cardio?
That seems logical...it's the math of doing this that I need to zero in on...
I'm trying a mini-bulk after some cutting and want to know how this works exactly.
I'm 68, cutting/bulking after 5 to 10 lb. swings. Lift 4 days min. per week with 70-90% of 1RM most days around 80% to failure (not true failure, just when form breaks down or can't get the bar up again). I realize that it would be more efficient to bulk far longer and diet down again, but with limited time left to build more muscle and having gotten fatter'n a pig on SS mini-s are something I want to try.
I know this stuff is everywhere and simple, but I've never understood the full picture.
Thanks.
I'm pretty well read on evidence/research based lifting/fitness, but, I have a stupid question that I've never fully understood and have seen EXPLICITLY explained...links or help would be welcomed.
If one does a mini-bulk (200-300 cal. over maintenance) getting extra nutrients into them, and does cardio (or lifting) to burn off 1. Some in a mini-bulk. 2. All of the extra calories
in a cut, is there a time "window"?:
Do we simply wait 2 to 4 hrs. to allow full digestion first? Do fasted cardio lst thing before eating "using up "yesterdays" surplus, what? Should I bulk to a point 200-300 calories above whatever caloric count I burn off doing cardio? Just be sure that my caloric intake ends up being 200-300 calories over maintenance AFTER whatever I burn off from cardio?
That seems logical...it's the math of doing this that I need to zero in on...
I'm trying a mini-bulk after some cutting and want to know how this works exactly.
I'm 68, cutting/bulking after 5 to 10 lb. swings. Lift 4 days min. per week with 70-90% of 1RM most days around 80% to failure (not true failure, just when form breaks down or can't get the bar up again). I realize that it would be more efficient to bulk far longer and diet down again, but with limited time left to build more muscle and having gotten fatter'n a pig on SS mini-s are something I want to try.
I know this stuff is everywhere and simple, but I've never understood the full picture.
Thanks.